Lowering BodyFat %

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Replies

  • PiscesIntuition
    PiscesIntuition Posts: 1,372 Member
    mmapags wrote: »
    PiscesIntuition wrote: »
    @mmapags

    So my 1500 caloric deficit may be too much of a deficit?

    Stats:
    Right now, my workout consists of P90x (so about half Strength training and half cardio). Six days working out, one rest day.
    34
    141 lbs
    5’4”

    If you are eating 1500 calories per day, you are fine. If you are set to eat 1500 calories per day lower than your maintenance calories with the above stats, not only is it too much but it is dangerously unhealthy. That is a deficit that would be 3lbs per week and likely below the 1200 minimum for women.

    How many calories per day are you actually eating and are your maintenance calories.

    I certainly haven’t lost 3 pounds in a week.
    My BMR is 1327.
    My maintenance calories are 2057.
    With a 500 calorie deficit: 1555
    I’m eating around 1560 to 1760 a day.

  • PiscesIntuition
    PiscesIntuition Posts: 1,372 Member
    500 calorie deficit: 1557
  • mmapags
    mmapags Posts: 8,934 Member
    PiscesIntuition wrote: »
    mmapags wrote: »
    PiscesIntuition wrote: »
    @mmapags

    So my 1500 caloric deficit may be too much of a deficit?

    Stats:
    Right now, my workout consists of P90x (so about half Strength training and half cardio). Six days working out, one rest day.
    34
    141 lbs
    5’4”

    If you are eating 1500 calories per day, you are fine. If you are set to eat 1500 calories per day lower than your maintenance calories with the above stats, not only is it too much but it is dangerously unhealthy. That is a deficit that would be 3lbs per week and likely below the 1200 minimum for women.

    How many calories per day are you actually eating and are your maintenance calories.

    I certainly haven’t lost 3 pounds in a week.
    My BMR is 1327.
    My maintenance calories are 2057.
    With a 500 calorie deficit: 1555
    I’m eating around 1560 to 1760 a day.

    Ah, ok. So a 500 calorie deficit not 1500 calorie deficit. Honestly, with probably 20 lbs or less to lose, that is a little aggressive. You would be better losing those last lbs at a slower rate for the reasons I mentioned.
  • PiscesIntuition
    PiscesIntuition Posts: 1,372 Member
    edited September 2019
    mmapags wrote: »
    PiscesIntuition wrote: »
    mmapags wrote: »
    PiscesIntuition wrote: »
    @mmapags

    So my 1500 caloric deficit may be too much of a deficit?

    Stats:
    Right now, my workout consists of P90x (so about half Strength training and half cardio). Six days working out, one rest day.
    34
    141 lbs
    5’4”

    If you are eating 1500 calories per day, you are fine. If you are set to eat 1500 calories per day lower than your maintenance calories with the above stats, not only is it too much but it is dangerously unhealthy. That is a deficit that would be 3lbs per week and likely below the 1200 minimum for women.

    How many calories per day are you actually eating and are your maintenance calories.

    I certainly haven’t lost 3 pounds in a week.
    My BMR is 1327.
    My maintenance calories are 2057.
    With a 500 calorie deficit: 1555
    I’m eating around 1560 to 1760 a day.

    Ah, ok. So a 500 calorie deficit not 1500 calorie deficit. Honestly, with probably 20 lbs or less to lose, that is a little aggressive. You would be better losing those last lbs at a slower rate for the reasons I mentioned.
    @mmapags Yes, my apologies! I worded it incorrectly.
    From my understanding, I set it to lose 1 pound a week. Since I’ve been eating around 1560, I haven’t lost any pounds. However, I’ve lost half an inch. Which is perfectly fine by me! My focus is on fat loss/inches loss vs weight loss.

    I just wanted to know why there were recommendations for a slight caloric deficit vs a 500 calorie one.
  • mmapags
    mmapags Posts: 8,934 Member
    PiscesIntuition wrote: »
    mmapags wrote: »
    PiscesIntuition wrote: »
    mmapags wrote: »
    PiscesIntuition wrote: »
    @mmapags

    So my 1500 caloric deficit may be too much of a deficit?

    Stats:
    Right now, my workout consists of P90x (so about half Strength training and half cardio). Six days working out, one rest day.
    34
    141 lbs
    5’4”

    If you are eating 1500 calories per day, you are fine. If you are set to eat 1500 calories per day lower than your maintenance calories with the above stats, not only is it too much but it is dangerously unhealthy. That is a deficit that would be 3lbs per week and likely below the 1200 minimum for women.

    How many calories per day are you actually eating and are your maintenance calories.

    I certainly haven’t lost 3 pounds in a week.
    My BMR is 1327.
    My maintenance calories are 2057.
    With a 500 calorie deficit: 1555
    I’m eating around 1560 to 1760 a day.

    Ah, ok. So a 500 calorie deficit not 1500 calorie deficit. Honestly, with probably 20 lbs or less to lose, that is a little aggressive. You would be better losing those last lbs at a slower rate for the reasons I mentioned.
    @mmapags Yes, my apologies! I worded it incorrectly.
    From my understanding, I set it to lose 1 pound a week. Since I’ve been eating around 1560, I haven’t lost any pounds. However, I’ve lost half an inch.

    How long ago did you set it to 1560? Did you start an exercise program around that time? Are you using a food scale to dial in your intake?
  • PiscesIntuition
    PiscesIntuition Posts: 1,372 Member
    edited September 2019
    mmapags wrote: »
    PiscesIntuition wrote: »
    mmapags wrote: »
    PiscesIntuition wrote: »
    mmapags wrote: »
    PiscesIntuition wrote: »
    @mmapags

    So my 1500 caloric deficit may be too much of a deficit?

    Stats:
    Right now, my workout consists of P90x (so about half Strength training and half cardio). Six days working out, one rest day.
    34
    141 lbs
    5’4”

    If you are eating 1500 calories per day, you are fine. If you are set to eat 1500 calories per day lower than your maintenance calories with the above stats, not only is it too much but it is dangerously unhealthy. That is a deficit that would be 3lbs per week and likely below the 1200 minimum for women.

    How many calories per day are you actually eating and are your maintenance calories.

    I certainly haven’t lost 3 pounds in a week.
    My BMR is 1327.
    My maintenance calories are 2057.
    With a 500 calorie deficit: 1555
    I’m eating around 1560 to 1760 a day.

    Ah, ok. So a 500 calorie deficit not 1500 calorie deficit. Honestly, with probably 20 lbs or less to lose, that is a little aggressive. You would be better losing those last lbs at a slower rate for the reasons I mentioned.
    @mmapags Yes, my apologies! I worded it incorrectly.
    From my understanding, I set it to lose 1 pound a week. Since I’ve been eating around 1560, I haven’t lost any pounds. However, I’ve lost half an inch.

    How long ago did you set it to 1560? Did you start an exercise program around that time? Are you using a food scale to dial in your intake?

    I set it that way a week ago. I’ve been on this round of P90x since May 2019. Back in May, it was at 1200 calories for just 2 weeks. Then I increased it to 1350. From the second half of May until a week ago, I’d been eating 1350-1450 calories.

    My starting weight in May, before P90x, was 156 lbs.

    Yes, I use a food scale and/or count out everything that goes in my mouth.

  • AnnPT77
    AnnPT77 Posts: 34,634 Member
    edited September 2019
    stephanieadudley wrote: »
    #1 - you look great. #2 have you thought about "shocking" your body by changing things up #3 if you don't do weight training, that's the best way to increase metabolism #4 get adequate protein. Most of us don't get enough. I have used a macro coach to help me. #5 you might need to drop caffeine intake #6 get at least 7 to 8 hours of sleep #7 supplement with micronutrients #8 You might want to consider DNA testing in regards to fitness and nutrition. I found out that I have a low sensitivity to fats (I can eat way more without it impacting my weight) and I have a medium sensitivity to carbs - meaning, I have to watch those, but not as much as somebody with a high sensitivity. I found out that I lack both sprinter genes, so while HIIT (I love it) is great for my heart and my genetically low VO2 Max, the type of exercise that give me the best results are endurance sports, including weight training. I found out my body cannot process certain synthetic vitamins....like folic acid....at.all. I have the MTFR Gene mutation, so I must get folate from foods and supplementing with methylfolate (this is a player in metabolism and also pregnancy when that time comes). I also genetically require more Omega 3s and Vitamin D.

    #1 - yes
    #2 - :lol: That's not a thing.
    #3 - Strength training (weight training is one option) is great for body composition, but each additional pound of muscle only burns a small number of calories daily (single digits), and it takes at least a month for most women to gain a pound of muscle under optimal conditions, so no. But do strive to increase strength, because it's a great long-term investment.
    #4 - Sure, protein is important. 0.6-0.8g per pound of healthy goal weight is adequate for most. You don't need a coach.
    #5 - WTF?
    #6 - A good thing.
    #7 - Just eat 10+ servings of varied, colorful veggies and fruits, you'll be fine (may be OK with fewer, but veggies/fruits are delish and filling so why not?)
    #8 - Totally, totally optional. Majoring in the minors.
  • Danp
    Danp Posts: 1,561 Member
    stephanieadudley wrote: »
    #1 - you look great. #2 have you thought about "shocking" your body by changing things up #3 if you don't do weight training, that's the best way to increase metabolism #4 get adequate protein. Most of us don't get enough. I have used a macro coach to help me. #5 you might need to drop caffeine intake #6 get at least 7 to 8 hours of sleep #7 supplement with micronutrients #8 You might want to consider DNA testing in regards to fitness and nutrition. I found out that I have a low sensitivity to fats (I can eat way more without it impacting my weight) and I have a medium sensitivity to carbs - meaning, I have to watch those, but not as much as somebody with a high sensitivity. I found out that I lack both sprinter genes, so while HIIT (I love it) is great for my heart and my genetically low VO2 Max, the type of exercise that give me the best results are endurance sports, including weight training. I found out my body cannot process certain synthetic vitamins....like folic acid....at.all. I have the MTFR Gene mutation, so I must get folate from foods and supplementing with methylfolate (this is a player in metabolism and also pregnancy when that time comes). I also genetically require more Omega 3s and Vitamin D.

    Post like this are tough. There's so much good advice in there but it's mixed in with so much nonsense that it's gonna get negative reacted like crazy.

    Luckily some of the good people here have to time and the knowledge to sift the wheat from the chaff and address each point individually.
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